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Fish sticks vs. Whitefish — In-Depth Nutrition Comparison

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Significant differences between Fish sticks and Whitefish

  • Fish sticks have more Fiber, however, Whitefish is richer in Phosphorus, Vitamin B6, Vitamin B3, Vitamin B5, Zinc, and Potassium.
  • Whitefish covers your daily Phosphorus needs 22% more than Fish sticks.
  • Whitefish contains less Sodium.

Specific food types used in this comparison are Fish, fish sticks, frozen, prepared and Fish, whitefish, mixed species, cooked, dry heat.

Infographic

Fish sticks vs Whitefish infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Iron +78.7%
Contains more Manganese +111.6%
Contains more Calcium +106.3%
Contains more Magnesium +68%
Contains more Phosphorus +81.2%
Contains more Potassium +119.5%
Contains less Sodium -83.8%
Contains more Zinc +202.4%
Contains more Copper +55.9%
Equal in Selenium - 16.2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 32% 18% 82% 17% 53% 12% 20% 24% 86%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 18% 30% 149% 36% 9% 35% 31% 12% 89%
Contains more Iron +78.7%
Contains more Manganese +111.6%
Contains more Calcium +106.3%
Contains more Magnesium +68%
Contains more Phosphorus +81.2%
Contains more Potassium +119.5%
Contains less Sodium -83.8%
Contains more Zinc +202.4%
Contains more Copper +55.9%
Equal in Selenium - 16.2

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Folate +41.2%
Contains more Vitamin A +627.8%
Contains more Vitamin B1 +40.2%
Contains more Vitamin B2 +32.8%
Contains more Vitamin B3 +150.4%
Contains more Vitamin B5 +218%
Contains more Vitamin B6 +343.6%
Equal in Vitamin B12 - 0.96
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 138% 0% 0% 31% 27% 29% 17% 18% 18% 120% 24% 12%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 8% 0% 0% 0% 43% 36% 73% 52% 80% 13% 120% 0% 0%
Contains more Folate +41.2%
Contains more Vitamin A +627.8%
Contains more Vitamin B1 +40.2%
Contains more Vitamin B2 +32.8%
Contains more Vitamin B3 +150.4%
Contains more Vitamin B5 +218%
Contains more Vitamin B6 +343.6%
Equal in Vitamin B12 - 0.96

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +116.1%
Contains more Carbs +∞%
Contains more Protein +122.3%
Contains more Water +31.5%
Contains more Other +83.1%
11% 16% 22% 50%
Protein: 11.01 g
Fats: 16.23 g
Carbs: 21.66 g
Water: 49.5 g
Other: 1.6 g
24% 8% 65% 3%
Protein: 24.47 g
Fats: 7.51 g
Carbs: 0 g
Water: 65.09 g
Other: 2.93 g
Contains more Fats +116.1%
Contains more Carbs +∞%
Contains more Protein +122.3%
Contains more Water +31.5%
Contains more Other +83.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +24.8%
Contains more Polyunsaturated fat +184%
Contains less Saturated Fat -68.9%
25% 22% 53%
Saturated Fat: 3.733 g
Monounsaturated Fat: 3.193 g
Polyunsaturated fat: 7.824 g
18% 40% 43%
Saturated Fat: 1.162 g
Monounsaturated Fat: 2.559 g
Polyunsaturated fat: 2.755 g
Contains more Monounsaturated Fat +24.8%
Contains more Polyunsaturated fat +184%
Contains less Saturated Fat -68.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fish sticks Whitefish
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Fish sticks Whitefish Opinion
Net carbs 20.16g 0g Fish sticks
Protein 11.01g 24.47g Whitefish
Fats 16.23g 7.51g Fish sticks
Carbs 21.66g 0g Fish sticks
Calories 277kcal 172kcal Fish sticks
Starch 20.46g Fish sticks
Fructose 0.1g Fish sticks
Sugar 1.65g Whitefish
Fiber 1.5g 0g Fish sticks
Calcium 16mg 33mg Whitefish
Iron 0.84mg 0.47mg Fish sticks
Magnesium 25mg 42mg Whitefish
Phosphorus 191mg 346mg Whitefish
Potassium 185mg 406mg Whitefish
Sodium 402mg 65mg Whitefish
Zinc 0.42mg 1.27mg Whitefish
Copper 0.059mg 0.092mg Whitefish
Manganese 0.182mg 0.086mg Fish sticks
Selenium 15.7µg 16.2µg Whitefish
Vitamin A 18IU 131IU Whitefish
Vitamin A RAE 4µg 39µg Whitefish
Vitamin E 6.88mg Fish sticks
Vitamin D 1IU Fish sticks
Vitamin B1 0.122mg 0.171mg Whitefish
Vitamin B2 0.116mg 0.154mg Whitefish
Vitamin B3 1.536mg 3.846mg Whitefish
Vitamin B5 0.272mg 0.865mg Whitefish
Vitamin B6 0.078mg 0.346mg Whitefish
Folate 24µg 17µg Fish sticks
Vitamin B12 0.96µg 0.96µg
Choline 42.8mg Fish sticks
Vitamin K 4.7µg Fish sticks
Tryptophan 0.122mg 0.274mg Whitefish
Threonine 0.372mg 1.073mg Whitefish
Isoleucine 0.429mg 1.128mg Whitefish
Leucine 0.852mg 1.989mg Whitefish
Lysine 0.795mg 2.248mg Whitefish
Methionine 0.296mg 0.724mg Whitefish
Phenylalanine 0.47mg 0.955mg Whitefish
Valine 0.5mg 1.261mg Whitefish
Histidine 0.23mg 0.721mg Whitefish
Cholesterol 28mg 77mg Fish sticks
Trans Fat 0.124g Whitefish
Saturated Fat 3.733g 1.162g Whitefish
Omega-3 - DHA 0.088g 1.206g Whitefish
Omega-3 - EPA 0.05g 0.406g Whitefish
Omega-3 - DPA 0.004g 0.209g Whitefish
Monounsaturated Fat 3.193g 2.559g Fish sticks
Polyunsaturated fat 7.824g 2.755g Fish sticks
Omega-6 - Eicosadienoic acid 0.003g Fish sticks
Omega-6 - Linoleic acid 7.289g Fish sticks
Omega-6 - Gamma-linoleic acid 0.011g Fish sticks
Omega-3 - ALA 0.236g Fish sticks
Omega-3 - Eicosatrienoic acid 0.001g Fish sticks

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fish sticks Whitefish
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
Fish sticks
33%
Whitefish
Minerals Daily Need Coverage Score
35%
Fish sticks
41%
Whitefish

Comparison summary

Which food is lower in Sugar?
Whitefish
Whitefish is lower in Sugar (difference - 1.65g)
Which food contains less Sodium?
Whitefish
Whitefish contains less Sodium (difference - 337mg)
Which food is lower in Saturated Fat?
Whitefish
Whitefish is lower in Saturated Fat (difference - 2.571g)
Which food is lower in glycemic index?
Whitefish
Whitefish is lower in glycemic index (difference - 54)
Which food is richer in minerals?
Whitefish
Whitefish is relatively richer in minerals
Which food is lower in Cholesterol?
Fish sticks
Fish sticks is lower in Cholesterol (difference - 49mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Fish sticks - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174195/nutrients
  2. Whitefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174246/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.